Perform the workouts below for the next 4 weeks, then move on to the next phase.
Optional.
400 lunges
100 abs
Front Squat- 1 count pause
Deadlift
Bench Press-
SUPER SET all bench sets with face pulls- 20 reps
10 Sets of 10
GHD- 4 x 20
Abs- 100 reps
Lunges- 400 meters
Optional- Farmers Carry 400 meters
Front Squat- 3 count pause
Close Grip Bench- Board or Pin Press-
Seated DB military-
10 sets of 10
GHD- 4 sets of 20
ABs- 100 reps
Farmer Walk- 400 meters-- optional
BACK SQUAT- to a box
Speed Deadlift- 6 sets of 2
ABs- 100 reps (wheels, crunches, cable)
Farmer Walk- 400 meters- optional
Front Squat- 3x3 Tempo
Bench Pyramid
ABS- 100 reps
Front Squat- wrapped up to a max
Strict Military Press
Dips-
Farmers Walk- 400 meters-- optional
Optional bodyweight workout
OR
Work on weak areas
lunges- 400
abs- 100
